Dementia refers to a group of neurodegenerative diseases which affects millions globally. In 2019, an estimated 57.4 million people had dementia globally. With the number of people living with dementia expected to surge to 152.8 million by 2050, the need to identify further preventive measures to lessen the risks of dementia has never been greater.
However, magnesium (something we’ve written a lot about on The Hearty Soul), an essential compound involved in numerous bodily functions, has become a subject of particular interest. Indeed, recent studies have investigated the relationship between magnesium and dementia risk, revealing a complex issue. Specifically, both deficiency and excess could be detrimental to dementia risk factors.
New Research Highlights the Importance of Balanced Magnesium Levels
A Neurology study highlights magnesium dangers. It connects these levels to dementia risk. Dr. Brenda Kieboom led the research team. They are from Erasmus University in Rotterdam. The Netherlands hosted this important investigation. Researchers followed 9,569 participants closely. Their average age was 64.9 years. The study spanned an eight-year period. It began between 1997 and 2008. Tracking continued until January of 2015. None had dementia at the start.
Dr. Kieboom and her team defined low serum magnesium levels as those equal to or below 0.79 millimoles per liter (mmol/L). High levels, according to their definition, were equal to or above 0.90 mmol/L. The researchers divided participants’ magnesium levels. They grouped them into five equal parts, or quintiles. The middle group served as a comparison point. This allowed examination of the links between magnesium and dementia. Researchers studied how serum magnesium relates to dementia. They adjusted their research for important parameters such as age, sex, education, heart disease risk factors, kidney function, and other comorbidities.
The results revealed that individuals in both the high and low magnesium groups faced an increased risk of developing dementia compared to those in the middle group. Specifically, participants with either high or low magnesium levels exhibited a 30% higher risk of dementia. Dr. Kieboom emphasized the need for further research to confirm these findings. She emphasized that confirming these results could allow magnesium blood tests to identify individuals at risk of dementia. This would then open opportunities for preventative measures through diet or supplements.
Earlier Studies Corroborate the Link Between Magnesium and Dementia Risk
Dr. Kieboom’s study aligns with prior research that has investigated the role of magnesium in cognitive health. One study, which tracked 1,000 middle-aged adults for 17 years, found that those with the highest magnesium intake had a 37% lower risk of developing dementia compared to those with the lowest intake. However, other studies have suggested that both excessively high and low magnesium levels could elevate the risk of dementia.
How Magnesium Influences Brain Health
Magnesium’s neuroprotective properties have been well-documented. Dr. Howard Pratt, D.O., a psychiatrist and Behavioral Health Medical Director at Community Health of South Florida, Inc., who was not involved in the studies, explained that magnesium has positive effects on blood pressure, a known risk factor for dementia. By increasing dietary magnesium intake, individuals can positively impact their heart health, potentially leading to a decrease in white matter lesions (WML) in middle to early old age patients.
Dr. Kelly Johnson-Arbor is a medical toxicologist. She is also a co-medical director. Additionally, she’s interim executive director. She works at the National Capital Poison Center. Dr. Arbor was not involved in this study. Magnesium might help reduce inflammation, she noted. People often develop conditions as they age. These include kidney disease and deficiency. Vitamin D deficiency can also occur. This can lead to magnesium deficiency.
The Importance of Dietary Magnesium Intake
A recent study published in the European Journal of Nutrition analyzed data from over 6,000 UK Biobank participants aged 40–73. Researchers meticulously examined blood pressure measurements, MRI scans, and dietary magnesium intake collected over 16 months. The findings revealed that higher magnesium consumption correlated with larger brain volumes and fewer white matter lesions – both positive indicators of cognitive health.
Specifically, individuals consuming more than 550 mg of magnesium daily appeared to have a brain age approximately one year younger at age 55 compared to those consuming around the average 350 mg per day. This suggests that a relatively modest increase in intake (roughly 41%) could yield significant benefits for brain health and potentially lower dementia risk. Foods rich in magnesium include dark chocolate, spinach, and nuts, providing a variety of options for those looking to increase their intake.
Limitations and Cautions
While the research demonstrates an optimistic overview, it’s important to acknowledge limitations. Prior studies mainly focused on normal magnesium. One such study was led by Dr. Kieboom. These studies didn’t examine extremes of levels. The current research is observational in nature. It cannot prove that magnesium improves brain health. Correlation does not equal causation, it’s noted. Further research needs to address limitations. A lack of follow-up MRI scans exists. Changes in intake over time need exploring. Dietary consumption isn’t always effective. Adequate levels aren’t guaranteed within the body.
Dr. Naomi Jean-Baptiste, an emergency medicine physician, cautions against excessive magnesium supplementation. Overconsumption can lead to adverse effects, including muscle weakness, fatigue, low blood pressure, and even respiratory distress. Always consult with a healthcare professional before making significant changes to your dietary intake or considering supplements.
Conclusion
The relationship between magnesium and dementia is nuanced, with both deficiency and excess posing potential risks. Maintaining balanced levels through diet, ideally guided by medical advice, represents a potentially valuable strategy for supporting brain health and mitigating the risk of cognitive decline. As Dr. Kieboom aptly states, identifying modifiable risk factors like magnesium intake offers a critical avenue for advancing dementia prevention efforts.
Read More: 7 Types of Magnesium and How They Can Be Used to Improve Your Health
